3 For 3

3 good runs in 3 days.  

Ran 8 miles easy yesterday, experimenting again with the Galloway run/walk method.  I chose to run at base training pace (8:30 per mile) for 8 minutes and then do a recovery walk for 45 seconds whether I felt like I needed it or not.  I calculated that that should result in an average pace of 9:00 per mile.

I didn't hawk my distance coverage during the run, but in the final analysis, I covered the 8 miles in 69 minutes, which, even with 7 periods of 45 second walking, means my average pace was about 8:38.  I was surprised since that's a rather typical average pace for runs like this even when I don't walk.

I think the reason is that the walking kept my legs fresher and I naturally kept a slightly faster pace throughout or didn't slow toward the end.  I think that's the theory, anyway.  I can't say I could have maintained that for another 8 or 10 miles, but I did feel pretty fresh and energized afterwards; not fatigued at all.

I started to feel a little stress in my ankles towards the end...both ankles, not just the one I injured last year.  I'm keeping an eye on that since I don't want to aggravate something that could become chronic.  Better if to err on the side of caution and let it rest and recovery rather than induce an injury that might take longer to heal and threaten my race plans.  I'm at a point right now where I've built a little bit of a buffer in my training schedule, so I could handle a temporary cut back if I need one.

Looking ahead to the weekend, it looks like the forecast is calling for rain starting Saturday afternoon and possibly into Sunday.  I'd rather not do my long run in the rain, so I better plan for that on Saturday morning.  That means I should take a day off from running today and get some cross training in instead: mile swim today, a recreational racquetball session and, if I can swing it later, a couple of laps around the weight circuit.  That sounds like a lot to do the day before a 18-19 miler.  Maybe I'll drop the weights.

I may have already noted this, but I've spent this week getting to bed early and training myself to get 8 hours of sleep a night.  I don't know for sure, but it may be part of the reason my running this week has felt so strong.  I'll put it to the test again tonight.  I'd like to get started tomorrow at 6AM, which means I'll want to get up around 5.  Count back 8 hours, and that's a bedtime of 9PM (which sounds ridiculously early).  I'll want to make sure I've eaten well and am plenty hydrated throughout today, doing all I can to make tomorrow a successful long run. 

The plan: